Daily WOD

EMOM x 7 min
2 Squat clean thrusters
ascending load
then
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 #
From 5:00-10:00 use 95/65 #
From 10:00-15:00 use 115/75 #
Continue adding 20/10 # every 5 minutes for as long as you are able

November 11, 2014

Wednesday 11.12.2014

EMOM x 7 min 2 Squat clean thrusters ascending load […]
November 10, 2014

Veterans Day Tuesday 11.11.2014

“White” Five rounds of: 15′ Rope climb, 3 ascents 10 […]
November 9, 2014

Monday 11.10.2014

Overhead Squats 3-3-3-3-3 Ascending load – 3 sec pause in […]
November 7, 2014

Saturday 11.08.2014

CrossFit Gantry In-House Competition hour. THe gym will open at […]